Summer has arrived and with it, the need for your hydration plan to be in place. Most athletes do not realize that a 2% loss in body weight from water deficit is considered dehydrated. After this point, your performance will be adversely affected. Some of the side effects of dehydration include an increase in heart rate, core body temperature, and rating of perceived exertion. Left alone, this will eventually slow you to a crawl or worse, DNF.
To ensure you avoid all of the negatives associated with dehydration you need to hydrate before, during, and after exercise, as well as throughout the day. For most of us crazy triathletes, we tend to wake up in the wee hours to get our workouts in before family duties or work. Those early morning workouts are hard to be properly hydrated for as we are waking up in most likely a dehydrated state already. If you workout in the mornings I recommend trying to at least get in a large glass of water prior to starting.
When it comes to taking in fluids during exercise, I recommend doing sweat trials to ensure you are taking in the correct amount of liquid. To learn more about sweat trials Click Here. After calculating your personal sweat rate it is time to decide what to drink. I personally like to drink plain water and take some Salt Sticks to make sure I am getting my sodium in. If you need a little flavor, NUUN and GU Hydration are great options to help get your sodium and hydration in.
Now that you have finished up your workout, it is recommended you take in 2 to 3 cups of fluid for every pound lost during exercise. This is also a good time to get in some carbohydrates. By doing these things you set yourself up for the rest of the day or even a second afternoon workout.
To ensure success this summer, get your hydration plan in place and stick with it. If you have any questions about your hydration strategy you can email me at: firstname.lastname@example.org or drop by a Playtri Store today.